Born to Run - An Interview with Author Christopher McDougall

Do you wonder, sometimes, why you run? Have you ever felt "in the zone", that you could just keep running when you thought you had reached your limit? What about after a run, have you ever felt on top of the world? According to Christopher McDougal, author of Born to Run, these are simply signs that you are human, and as a human you are born to run. You're equipped to run longer distances than other mammals that run this earth, including dogs, wolves, hyenas, and antelope, to name a few. I recently caught up with author Christopher McDougall, who captured this and a few other very intriguing angles on ultra running in his recently released book Born to Run. Here's what we discussed:

Will -- I was impressed with the breadth of the story you told, particularly how you stayed within the boundaries of endurance running. The personalities, culture, events, science, products and of course your own running experience, you touched on all of this. How did you put all of this together inside one cover?

CM -- Mostly by blowing deadlines. I delivered the manuscript a full year late, an appalling delay even by my tortured relationship with time. The problem was trying to figure out how to cram 3 books into one. Any one of the three main stories (the adventure tale of Caballo’s race, the history of the Tarahumara, or the thrilling research into human-running anthropology) could have easily gobbled up 300 pages on their own. In the end, I realized that this was really Caballo’s story, so he became my navigation point.

Will -- It's been said that endurance is at the heart of all your stories, and you are an ultra runner yourself. Why do you write about endurance sports?

CM -- Man, we can either go facile or very Freudian here. Since I’m constantly butting into either people’s heads and trying to psychoanalyze their buried motivations, maybe I deserve a taste of it myself. So: the snappy answer is that I’m probably attracted to tales of endurance because they’re our great American heritage. Endurance has always been America’s defining national characteristic. Long before we became the world’s tough guys, we were famous for toughing it out. Plymouth Rock, Valley Forge, the Pony Express, the Gold Rushers, the outgunned battlers of the Bulge... our country was founded on the wonderfully democratic notion that anyone could be a winner, even if they lost, just by gutting their way to the finish. That’s why Rocky was sequeled for the 57th time; not because he wins, but because he “goes da distance.”

Every book is some form of autobiography. My grandparents were immigrants from Sicily, Scotland and Ireland. My father was kicked out of the house at 17, joined the Marines, and beat all odds by becoming an extraordinarily successful attorney. You want to talk about endurance, he was running a race with zero margin for error


Will -- Why do you run ultras?

CM -- Same reason as every other ultrarunner: for fun. Sheer fun. Ask any ultrarunner (and by the way, I only qualify for that title by the most generous of standards); anyway, ask any ultrarunner on earth and I guarantee you’ll get the same answer. What could be better than flying through the woods in the dark with the wind cooling your sweating skin? Sheer sensual pleasure.

Will –- The Tarahumara Indians are an integral part of your story. What did you learn from them as runners? As people?

CM -- Take it easy. It’s that simple. That was also the first lesson I learned from the great lone wanderer of the Copper Canyons, Caballo Blanco. He taught me: “Focus on easy, because it that’s all you get, that ain’t so bad.” As runners, most of us are way too focused on the absurd obsession over whether we run 4hours in the marathon or 3:59.59. What difference does it make? That is something you instantly learn from the Tarahumara – their running is communal, playful, efficient and fun. That’s why I think ultras will ultimately be the salvation of recreational running. Once people learn to stop bashing themselves as hard as they can from start to finish and learn to enjoy those middle miles – the way both ultarunners and the Tarahumara do – then I’m convinced more people will really learn to love to run.

Will -- In one of the most intriguing chapters of the book you discussed that man was born to run. This chapter tells us how a biology student, a professor and a paleontologist conclude that we as a species are equipped to run very long distances. They suggest that the evolution has given our bodies very specific characteristics that make us uniquely qualified to run far. This seems like ground-breaking stuff. How did you find these guys?

CM -- lots of legwork and phone calls. The best part of the story occurred when I first called Dr. Lieberman at Harvard. I was desperate to interview him and check out his lab, but he was totally swamped with his own research at the time and said he didn’t have time. Then all of a sudden he goes, “Wait a sec. Do you know a one-armed runner who runs with his prosthetic attached? Most run without it because it sways around. You find me a one-armed runner, and you can come up for an interview.” Turns out, Dr. Lieberman was in the middle of a really exciting experiment on body torque and needed to check the difference between running with an arm and without one. Took me – no lie – 15 minutes to find his guy. 2 weeks later, I was in his lab with “One Arm Will” Stewart, an awesome athlete who holds the course record for the Catalina Marathon.

Will -- Does this theory hold water in the larger scientific community?

CM -- it’s still controversial, but so far bulletproof. No other evolutionary theory resolves so many long-lasting paradoxes about human behavior, like why women get stronger as distances get longer, and why older folks can run as fast as teenagers for ultra distances, and why we somehow feel this urge to congregate by the tens of thousands to run 26.2 miles.

Will -- You interviewed the "young guns", or younger ultra runners, for this book. What did you learn from this group?

CM -- Here’s something that trail great Susannah Beck said about Jenn Shelton: “She’s a barbaric wood sprite. Jenn is happier going for gorgeous epic runs than making some of the tedious choices involved in going for individual glory. I think she is aware that ultrarunning is kind of a goofy sport and winning isn't the most important or interesting thing about it.” That’s the lesson I’ve tried to learn from the Young Guns – go for the gorgeous, forget about the tedious side.


Will -- You talked about Dean Karnazes in your story, a controversial personality in the ultra running community. I've often wondered how one draws the line between enlightened ultra runner and basic capitalist. For example, would you say an accomplished ultra runner who promotes a running shoe, a gel, or even his or her online coaching gig for some form of monetary gain is different from a guy like Karnazes who promotes his own book or other ventures? Where would you draw the line?

CM -- I wonder about that a lot myself. Not so much about dean, who is a far better runner than I’ll ever be, and I sort of suspect he’s a better person. I saw him at the Vermont 100, and he won for all the right reasons – because he was happy go lucky, relaxed, chomping sugar cookies at aid stations, having a ball. I wish I were as genuinely friendly as he is. But one thing I puzzle over is how the running industry, and by that I mean the magazines, shops, and sponsored athletes, can sort of skate by the growing body of evidence that a lot of the stuff we’re told to buy is complete junk. Not just neutral junk, either, but really dangerous stuff.

Will -– Its counter intuitive, but logical, that running shoes can actually increase injury to runners by over protecting their feet. You discuss this at length in your book. Are you a believer in barefoot running? Have you tried it yourself?

CM -- two people I’ll never doubt again: Barefoot Ted and Caballo Blanco. Over time, I’ve realized that everything they’ve told me has been dead on the money. I thought Ted was a little extreme in his insistence on wearing nothing (or very next to nothing) on his feet. After three years of personal experimentation, I’ve learned very convincingly that he’s absolutely right. While writing the book, my old plantars fasciitis came back. I made the same old round of doctors and podiatrists, wore the sleep splint, stretched my calves, blah blah, but the only thing that cured it was going barefoot and re-learning my biomechanics. Now, I’m literally afraid to put running shoes back on my feet.

Will -- Where do you see the sport of ultra running in 10 years?

CM -- the most exciting thing will be not the races so much as the ethos. Go to the Leadville Trail 100 some time, or even better, Caballo’s race with the Tarahumara down in the Copper Canyons. You’ll be infected with a spirit of camaraderie and fun that will change the way you run every mile afterward. I think the ultrarunning approach, if not the races, will come to dominate recreational running.

Will -- You have had a successful career writing about endurance sports. Are there any words of wisdom you can share with those looking to break into this field as a writer?

CM -- blow kisses every day to the internet. Anyone can now go online and practice the art of storytelling without waiting for an editor to give you the go-ahead first. Believe me, I spent a lot of years grinding out tiny little 200-word assignments before anyone was willing to pay me to chase ghosts at the bottom of a canyon.

Post Script: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment below and follow my blog by entering your email at top of page or on Twitter by clicking here. 

The 2009 Orange County Marathon--A Volunteer's Perspective

Today I completed my obligatory 8 hours of volunteer service for Western States. While this was an obligation, it certainly didn’t seem like one. I chose to volunteer as a “trash collector” for the Orange County Marathon (what can I say…it was the only job I could find with a long enough shift!). Turned out I did a little more than trash collecting. I handed out finisher medals, carried signs, opened up boxes, stacked crates, moved pallets, lifted boxes, high fived runners, took photos, picked up trash, changed out trash bags…and ate some bananas. This was a very fun and enlightening experience. Having run some 14 marathons and several ultras, it was good to give back a little.







Another great part of the day was the people I met and the friends I saw, many of whom I haven’t seen a long time. Like Mike Friedle, a old running buddy who I shared the podium with (years ago) as a member of team Jimy Jamm, a misfit running team he and I were on that beat the Navy Seals 3 times at the vaunted Volkslauf mud run years back. Great to see you Mike, Chickie and kids, and great 5k run Mike! Kevin and Joe, who ran the Grand Canyon rim-to-rim-to-rim with me last November, both finishers of the marathon. Cindy Dabic and her friend Tory, finishers of the ½ marathon. Debbie Okano, who I haven’t seen for years but to whom I had the pleasure of bestowing a finishers medal for the ½ marathon. Great job Debbie! And of course the ubiquitous OC ultra crowd made an appearance, including the glamorous Greg Hardesty, Alexa, who captured a sub 4 hour pr, Kirk Fortini, running as the official 4:30 pacer for the event, and the Eveready Fred Pollard, our 69 year young Ultra Running Statesman who simply doesn’t know the word REST! He ran Old Goats 50 mile in March, Leona Divide 50 mile two weeks ago, PCT 50 next week and yes, my friends, Western States 100 mile in June. Rock it Fred!





But meeting all the volunteers, I must say, was the biggest treat for me today. It started with Randa Helmers, Volunteer Coordinator “Extraordinaire” who, despite some tense moments, always seemed to have a smile lurking in the face of adversity. Kathy and Kelly, the always smiling sisters, Mayieanne and Kathy, the OC diva runners; there were simply so many people that made this event happen that, as a runner, I never realized but should have. Thanks to all the volunteers that shared the load with me today and made this such a great event for all the runners!

Rock it People!

An Interview with The Man Who Ran Around the World

I conducted the following interview with Serge Roetheli over the phone on April 22, 2009.

Will: Today I’m talking with Serge Roetheli, a man who together with his wife, Nicole, who served as his crew and support, set off from their home in Switzerland in Feb. 2000 and over the next five years proceeded to log more than 25,000 miles, through 37 countries and across six continents. In other words, Serge ran around the world. This is an incredible story about a man and his wife who together overcame challenges that most people would never experience. Serge and his wife sold all their possessions to accomplish this journey.

What was your inspiration to run around the world?

Serge: We left our home in Switzerland to run around the world for three reasons. The first was to be free, the second was to have a fantastic adventure with my wife, and third, was to help some kids. Our goal was to bring awareness of suffering children around the world.

Will: Do you feel you have accomplished those things?

Serge: I do, of course! We said we wanted to do it and we did. We were very confident that we would succeed, and we did! It was the best life to live, not the easiest. But it was the price we paid to live our dream. In the end we raised more than $300,000 for different children’s charities. Our main charity was International Vision Quest.

Will: How did you prepare for this endeavor physically? Did you do any special training?

Serge: There isn’t any special training to prepare you to run around the world. All my life I was preparing for this world run. When I was 16 years old, I started to be a boxer. I was a six-time Swiss Champion, and did the Olympics in Montréal in 1976.

For 12 months out of the year I’m a mountain guide. That means skiing during the winter, and guiding expeditions and rock climbing during the summer. That helped me stay fit and healthy.

I did many runs before the World Run such as Death Valley, which was 100 miles. I ran Europe in the winter from Gibraltar to Norway, which was 4,375 miles; I ran from the southern tip of Argentina to Fairbanks, Ala. in what became known as the America’s Challenge, which was 15,000 miles; and I ran Italy to Milan, which was 1,100 miles.

Doing those activities my whole life helped me prepare for the world run.

Will: What was the longest you ran in a single day?

Serge: I ran 50 miles in one day, that’s a pretty long distance. I had to stop and think- if I have to keep running for five years and not just a week, it’s really stupid of me to try to do the maximum mileage I can do every day. Even if my body can keeping going, I quickly realized that I had to stop after a certain point each day, because I have to let my body recover for the next day, the next week, and the next year!

Will: Did you get injured at all along the way?

Serge: Of course. I say all the time that nothing is impossible if you accept to pay the price for your dream. And we paid a lot of price.

I had severe tendinitis. While we were in South Africa, I had to spend 28 days in bed to recover from it. I also had trouble with my sciatic nerve, and while running through India, a car hit me and I broke a bone in my right elbow. Nicole and I caught Malaria. It was bad for Nicole because she fell into a coma after she got a very bad fever. She had contracted one of the worst kinds of the disease. When I came down with it as well, I went to the doctor in Africa and he told Nicole that if they don’t give me a shot, I will die.

We encountered many situations along the world tour. In Africa, when we arrived to New Guinea that was exactly the night that 508 people were killed because of the civil war in that country. Women were raped and children were crying in the streets. We were lucky to be able to stay in the French and Swiss Embassy. Also, we traveled through the Middle East, four days after Sept 11. It turned out that our visas would not be accepted there because of the increasing tension in that area, so we were forced to change our course. Originally we planned to run through Egypt, Lebanon, Iraq and Kuwait. Instead we went through Egypt (Sinai Desert), Jordan, Lebanon, and Syria where we caught a plane and flew over Iraq and Iran and continued our run in Bangladesh.

Will: Was there ever a time you doubted yourself?

Serge: No, definitely not. I never think in my mind that we would give up- it wasn’t an option to think like that. I don’t want to be too proud, but I knew just one thing for sure- we took the risk to loose everything before we knew we would be successful with the first step. For us it was clear from the very beginning- we die or we succeed and we succeed!

Will: How did you manage your nutrition along the way? Did you have a special diet?

Serge: During the world tour, I didn’t have a special diet. For me this wasn’t a race. I didn’t have to beat some speed time. I was eating everything, everywhere, all the time. We also ate a lot of spaghetti and tuna. The hard part was eating good enough, because when you run 20-30 miles a day, you aren’t hungry. I never had a special diet. I think that is part of what I was trying to prove as well- that you can have a great, challenging, physical experience and use only what the world has to sell you. But, we paid the price for this because we had to visit several dentists all around the world.

Will: What is it about running that attracted you to want to use this as a medium to express your goal?

Serge: I didn’t choose to run around the world because I love to run so much. I do love to run, but I wanted to do something special and unique during my life. We live only one time.

We decided to run, because it would be such an incredible experience and maybe it’s a little bit crazy. Traveling the world by running is so strange and we knew we would encounter strange situations, but that’s what we wanted. We had so many amazing experiences because we ran. It wouldn’t have been the same if we would have traveled the world by car, boat or bike. When you run, nobody believes you, nobody trusts you, they look at you like you are E.T. But, I say, I would rather be a crazy, happy man than a boring man.

Will: How long have you been a runner?

Serge: I started to run when I began boxing at age 16. Like any good boxer, you run to keep in shape. I was running just five, six miles in the morning. After I stopped boxing and was a mountain guide, I was still running, but in a different way. I was running on an alpine trail and challenging myself for how fast I could reach the mountain cabins along the way. This trail connects six mountain cabins. A few years ago, I ran that trail in less than 18 hours, 44 miles with 20,000 feet of slope. It made me feel free. I used to do it with just a small backpack on and be gone for a week sometimes. After that I began running long distances more and more. Now I run just to keep in shape- four or five miles in the evening when I can.

Will: Did you ever run competitively in any marathons?

Serge: I did several races and marathons in Europe. My best time was 2 hours 31 minutes.

Will: You talked a little bit about raising money for children. Can you elaborate?

Serge: Yes, that is true. We raised money for International Vision Quest. If people want to donate they can go to www.internationalvisionquest.com

Will: What do you have in store next?

Serge: I have a big dream on my mind; I want to run on the moon!

Will: What does your wife think?

Serge: I haven’t asked her yet!

Will: She will have to have a different kind of motorcycle to support you up there?

Serge: Yes , maybe we reverse the role- I ride and she runs.

Will: I appreciate your time today, and I want to congratulate you for your accomplishment. It’s a tremendous feat what you have done. Thank you and I hope to meet you one day.

Serge: Thank you and I wish you all the best and enjoy your life!

Just Tell Me This Matters

Sunday 5 a.m. -- wake up (at home), grab coffee, oatmeal. 5:45 a.m.-- throw shorts, shoes, shirt on, out the door at 6 a.m. Jog up to local soccer fields for 10 x 3/400meter pickups. LAX to Boston flight out at 10:30 a.m. Glancing at watch more than usual. I make it through workout with time to spare. No time to waste. Jog home to shower, see my wife, kids for a few minutes. Out the door for airport. 10:40 a.m. flight departs. 7 p.m. (east coast time) flight lands in Boston. 8 p.m. -- arrive at hotel near airport, eat dinner, 9 p.m. in bed, asleep. Monday 5 a.m. (yes, 2 a.m. pacific time) wake up, grab coffee, oatmeal. 5:45 – throw shorts, shoes, shirt on, out the door at 6 a.m. (3 a.m. pacific time). Jog through old town of Revere to the Massachusetts shore for 8.4 mile out and back run. 7:01 a.m. -- stop to crouch down for photo of large shell illuminated by the rising sun. Glance at watch. Time is tight, but I won’t let it control my mood. Seagulls screech over my head and on the sand around me. They’re emboldened by the ebbing tide. They embolden me. 7:10 a.m. I find my stride. Wow, my training is really working. 8:30 a.m. (5:30 a.m. pacific time) I’m off to my meeting. 4:30 p.m. flight home lifts off. 6:11 p.m. -- I write this blog, sitting on the plane, listening to Linkin Park’s “Numb”. It helps my mood. I think of tomorrow morning. It's 5 a.m. pacific time, I wake up, grab coffee, oatmeal. I crouch down at 6 a.m. to lace up my shoes, I pause.

My mind flashes forward. I can hear my foot steps, and a voice. I don’t know who’s voice it is. But it’s familiar. Its reassuring, and tells me something I’m beginning to understand, but haven’t fully grasped. It just tells me this matters.

2009 Leona Divide 50 Mile Run

If you're looking for heat, hills, single track trail, a little sadistic punishment, a down-home race atmosphere, you needn't look beyond the Leona Divide 50 Mile run. This year's 18th annual didn't disappoint.

Jay Grobeson, Scott Sullivan, and Bill Ramsey (each with ten Angeles Crest Finishes) after the Race

Bill Ramsey and I drove to the start around 5 a.m. under a dark, star filled sky. Another reminder of the blistering sun we were about to face in the hours to come. Leona starts at 6 a.m. sharp. To the dismay of runners like me with a GI tract that doesn't wake up until 7 am, this can wreak some serious potty havoc on race day strategy. Unlike last year's debacle, I succeeded in jump starting my system before the start with two cups of coffee made from fresh ground beans Bill and I purchased from Palmdale's own Albertsons the night before. A major coup-de-latrine in my book.

Scott Mills chats with Krissy Moehl (1st female, 3rd overall)

The start of Leona Divide is deceptively steep. It climbs 800 feet in just over 2.5 miles along winding dirt roads. Within the first few minutes my heart rate was pushing 165 bpm, not a good sign with 49 miles left to run. With an eye toward finishing, I pulled the pace back a couple of notches and got into a rhythm. Robert Blair, a fellow Sycamore Canyon 50k finisher, scampered along with me as we rounded through the meandering trail (thanks for reading the blog Robert!). The sun soon emerged and we found no solace from the disappearing shade.

This year's coarse was altered from the standard LD 50 course, with the addition of several miles of dirt road in lieu of single track trail. Not a preferred exchange, but a necessary one due to issues with the many power lines in the area. I will say that this year's course, in my humble opinion, seemed more difficult, mainly due to the long hill added with the out and back. We didn't hit single track trail until mile 25, and when we did it was a welcome site. By this time I had already succumbed to the relentless Tracy Moore, who ran by, then ahead of me so methodically that I was rendered a mere spectator until he simply dropped me on one forgetful trail.

Tracy Moore (4th overall) talking with Michelle Barton (2nd female, 9th overall)

As I was making the long four mile descent down the Pacific Crest Trail after mile 25, I came upon Michelle Barton. We ran along together until we hit the 1,500' climb out of aid station 5, when I watched Michelle pull away from me as she floated up the hill. Knowing that this would be the longest of the climbs on the course, that the sun was beaming in full force, and we had yet another four mile climb to come at mile 42, I hunkered down. I kept moving forward under the sweltering sun as one must do along these long, relentless hauls. Images of Tracy and Michelle still appeared, then disappeared, through the trees before me.

Bill (12 time Leona finisher) and Jay Finishing Strong

Aid station number 7 is a turnaround at mile 35.5 in the race. By this time, if you still care, you can assess where your fellow runners are along the course. Many words of encouragement and high fives can be offered up along this section of the course. Most importantly, after the turn, it's all downhill until mile 42. Scott Mills was on my heels as I pulled out of the aid station, and not far behind him was Greg Hardesty.

After a Great Run, Greg Hardesty Lifts His Hand for a High Five


As I came to the end of the long descent, I caught Michelle again, only to see her dance away from me once again on the last climb. Finally, after a long, brutal, hot, and thrilling run, I rounded the final turn. Before me was a finish line, a clock, many cheering spectators, and a moment to take a long, deep breath of relief. All in all, a very good day - race time 8:15, 10th place overall, 2nd age group (40-49). Average heart rate 153.

Lost with M&Ms On the Pacific Crest Trail

What I like about running on the Pacific Crest Trail is that I rarely see anyone (mountain bikes prohibited), the trail is usually in good condition and, as of today, I can get lost to keep things interesting!

Today I ran the PCT from Hwy 18 (Big Bear) from the Cushenbury Grade Summit, elevation 6,892’ to Onyx Summit, elevation 8,500’. This was a good training run that provided a little taste of elevation, single track trail, climbs, and descents. I tested myself by eating only solid foods with no gels. I opted for the more nutritious choice and grabbed a bag of peanut M&Ms and a couple of pop tarts. Oh, yea, I threw in a Mountain Dew for good measure. From the beginning to end I will say things settled well, No bloating, no indigestion, no stomach cramps. Just energy.



After making the turn around Onyx Summit, I realized I’d been climbing for quite a while. Turns out, after passing through Balky Horse Canyon and across Arrastre Creek I climbed for a solid 5 miles. I’m not sure exactly the elevation gain of this segment, I guess around 1,600’, but I am sure that as I approached 8’500 section of the trail I was sucking some good, thin air. When I turned around I felt my legs turn over nicely and I let them go a little down this 5 mile descent.

Then came delirium. The PCT passes near Baldwin Lake, an area known for horse ranches and properties and where one can find a plethora of horse trails. Problem is these horse trials masquerade as the PCT. Its simply not enough to scream obscenities when I realize I’m off my trail. I have to actually ask a mounted horseman to know that I’m lost. After asking a few equestrians where the PCT was, I put my head down and continued on, right for Victorville! I finally stepped out of the maze and on to the trail after a mile of going nowhere.

All is well that ends well, however. This 28 mile run had some great scenery, good and varied terrain and even a little intrigue. A good day on the PCT.

Sycamore Canyon 50k

Today brought my first race of the season and with it a strong sign that my training regime, and strategy, is on point. The Sycamore Canyon 50k is part of the Pacific Coast Trail Run series and is a very well-run event. I’m a real fan of single track trail and this course was an awesome venue for it. Rob M and Jeff P joined me for the 2 hour drive from the OC to the run in the Canyons.

The race started with the 18k, 30k and 50k runners embarking together. We started down a fire road for about a mile until we turned up a single track for the first 1,100’ climb. I hunkered down on the winding, narrow trail as we climbed up the side of the Canyon under a cool, cloudy sky. Around me were runners from every event, the 18k to the 50k, but I couldn’t tell who was running what. I welcomed the company but not the questions entering my mind. Was I running too fast? Are all these people in the 18K?

As we topped Ray Miller trail I looked to see the Pacific Ocean beckoning us back down to La Jolla canyon, the next canyon over. We were now running down the 1,100’ foot decent that we would, eventually, have to run back up, twice. Once in La Jolla canyon, we continued up another 1,000’ climb, around Magu Peak, through a brilliant, green meadow with lush rolling hills, and then back down more single track with some technical sections. Just as we entered a difficult rocky section with some precariously steep drops, we were six running in lock step. Jokingly I said “hey guys aren’t the views great here?”. And just like that I was tumbling down the side of the mountain, caught only by sturdy bush. As I struggled to right myself, I looked up to see Tom Wilson’s hand reaching back to pull me up. The running gods had spoken. A stupid joke on a technical trail!

We pushed back up Ray Miller, crested, then descended back down the knee pounding fire trail to the start/turnaround. We then had to turn back and up again! By now, 20 miles in, fatigue was creeping up on me. I realized that counting my breath in sets of four helped me stay focused, especially on the climbs. By this point in the race, I had been running with Rob most of the way. We ebbed and flowed, over the hills and down, until the last climb. By this point I wanted this thing over so I pushed up the hill without slowing until I reached the fire trial at the top for the final decent into the finish. Call it adrenaline, endorphins, or just a childlike response, once I started this last descent I ran like all hell was about to break loose. I knew I was in the top five, and ultimately finished 4th with a time of 4:44 and an average heart rate of 156.

I recommend this race. It’s a great single track course with some demanding hills and beautiful scenery. It was a good day for me and it was also great to meet ultra goddess Sue Johnston and Coyote Two Moon RD Chris Scott at the finish, and talk a little trash about Rob with Luis Escobar.

Rock it!

Polar RS800CX Run -- Five Things to Know Before You Buy

Several weeks ago I purchased the Polar RS800CX with Stride Sensor technology. I’ve been an owner of polar heart rate monitors for nearly fifteen years so it was kind of like putting on an old sweater.

Polar is the world’s pioneer of heart rate monitor technology and they have dominated this market for decades. But their market share has ebbed in the last five years as athletes turned to GPS technology from Garmin and other companies. I’ve been using both the Polar RS800CX and a Garmin 405 in training and have learned a lot about the strengths, and weaknesses, of both. Here is what I found:

You’re Not Having a Heart Attack! Even though I’ve been using Polar monitors since 1992 I haven’t always been a happy customer. In the early days it seemed like false heart rate readings were the norm. I can’t remember how many times I’d be running along at a leisurely pace only to see my heart rate fluttering around 240. Oh my god, am I having a heart attack?! Fortunately after so many false readings my worry was eroded by buyers remorse. Thankfully those days are over. The most recent Polar monitors I’ve owned, including the RS800CX, have given me consistent and accurate heart rate readings.

Batteries Optimal - As an ultra runner, battery life is a huge issue for me. If you're training for over eight hours at a time, it will be for you too. The battery life on my Garmin 405 is less than eight hours. This is not an issue for a 5k runner, even a marathoner. But what if you train or race for eight, twelve, even sixteen hours or more? This is where GPS technology starts to falter. Its all too common for me to look down at my Garmin 405 GPS to see a blank screen from a dead battery on runs over six hours. Sure, other Garmin models (201 and 301) might last a little longer. But until technology improves, consider GPS devises a luxury with a short leash, that leash being a limited battery life.

Battery life is not a concern with the Polar RS800CX. Not only do you get accurate heart rate readings, but your distance traveled can be measured using Polar's Stride Sensor without the timing limitations inherent with GPS units. This is a water resistant foot pod that measures your speed/pace, distance and cadence. Based on my own experience, I found the Stride Sensor to be quite accurate. On a recent long run the Polar Stride Sensor was within 3/10s of a mile of my Garmin around mile 30 before the Garmin ran out of batteries. Better yet, you don’t have to charge the Stride Sensor every time you use it! For an additional cost, the Polar RS800CX comes with an optional GPS unit that can be used in lieu of the Stride Sensor. I chose not to purchase this.

Cadence, Dear Friends, Cadence - When Lance Armstrong assumed the throne in the cycling kingdom, “cadence” was knighted his silver bullet. Fast, efficient peddling at 90 RPM, it was said, launched Lance from zero to hero. So happens, 90 SPM (strides per minute) is the magic number for runners -- that is if you want to run as efficiently as the elites in the sport. Anything slower than this, regardless of pace, is not as efficient. Once I realized the RS800CX measured cadence, I measured mine right away. I was pleased to find it was between 86 and 88 SPM. I was less pleased with the concentration it took to maintain 90 strides per minute. What’s cool about the Polar RS is that it monitors your cadence real time—up hills, over trails, on the street—then gives you an average cadence for each run.

Beam me up, Scotty – one of the things I found with the RS800CX is how easy it is to transfer data from the device to my computer. Polar utilizes infrared technology to send data from the device to a pod that plugs easily into any USB port. My experience with this system, despite very little patience with software in general, has been very good. I hold the Polar up to the pod, push go, and within 30 seconds my workout information is loaded on the computer. Polar uses a proprietary software – Pro Trainer 5 – which provides extensive analysis using charts and graphs. Distance, heart rate, pace, and cadence are all tracked real time and graphed out automatically for you to see visually on your screen. Averages for all of these data points and outdoor temperature are also recorded.

Running Index, Flatlanders Only? The RS800CX contains a unique fitness measurement program called Running Index. This is designed to measure your training progress and fitness changes. This is simply a measurement of your running economy. The faster you run at a give heart rate, the better your score. This is a great method to track your condition, but it's not without its flaws. When testing myself, I've scored a 62 on certain runs ("very good"), and under 50 ("average") on other runs. What I've learned is that this system is only good for running on flat courses, because it doesn't recognize when you're climbing hills. For example, if you happen to be running up a long mountain hill, all it knows is you're running slow and at a high heart rate. Result? A low rating. You might as well be fat and out of shape. Nonetheless, you can still use the index to measure your fitness progress by comparing your score from week to week on the same course.

Do I recommend the Polar RS800CX? I'm not one to make hearty recommendations for products. What I've learned is that people have their own biases for and against products. What one man says is great another man despises. Yet, if I were to compare the Polar RS800CX to the Garmin 405 which I also own and have used extensively, I must say I prefer the Polar. The Polar doesn't have limited battery life, it provides good distance and heart rate measurement, it measures cadence, transfers data easily to my computer and, yes, it looks cooler!

Replacing the battery on the wrist watch is not without its challanges. It would appear to be an easy turn of the seal on the bottom of the device. This I did. Getting the gadget to come loose of the watch once turned is the challenge. I broke one my best steak knifes trying to pry this succer out! Polar, help!

Post Script: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment below and follow my blog by entering your email at top of page or on Twitter by clicking here. 

Nature and Running

"Study nature, love nature, stay close to nature. It will never fail you"

Frank Lloyd Wright


Just when I was feeling beat up from traveling 6,500 miles this week, I laced my shoes up this morning under a dark, ominous sky. A mere glimpse of the thickening clouds near the top of Saddleback Mt. gave me shivers. "They're saying 70 mile an hour winds today", said Rob, as we layered up at the base of Holy Jim trail. Wow, I pondered, I don't think I've ever been in seventy mile an hour winds in my life, let alone while running on a mountain. "Maybe I'll throw that fleece top on under the windbreaker" I mumbled.

We worked our way up Trabuco canyon trail, a long, rocky, gentle grade shrouded by weeping vines, overgrown oaks, and bold pines. A thundering roar billowed from the trees. Wind? No, just frozen rain. Onward we pressed. I then turned around to see Rob reach down to pick something up from the trail. As he observed his prize I approached to see two beady eyes gazing at us. These were the eyes of a small, brownish salamander that was making his way across the trail, accompanied by dozens of his buddies. "Why are they all going up hill", Rob mused.

We carried on, turning north on Main Divide to Bear Springs, down Holy Jim, up to Holy Jim Falls, then down Trabuco road and back for a total of 22 miles. All in all, despite the cold, wet weather, this was a good day on the mountain.

Running the San Juan “Gutter” Trial

I’m not usually one to rant, but on this day I can’t help myself. Today I ran the San Juan trail that connects San Juan Hot Springs to Blue Jay campground. Apparently this is a popular route for mountain bikers, especially the sort that like to go real fast, downhill. I've been running for 20 years and I’ve never run on a trail so rutted out. It’s virtually a ruined trail for runners.

I have no beef against mountain bikers. Many of my friends are mountain bikers. Hell, I even own a bike that I ride, timidly, down the slightest grade. But here’s the deal. Single track trails only have so much surface area. When bikes descend these delicate paths, particularly those made of loose, soft terrain like the San Juan trial, erosion ultimately sets in. Long, deep trenches form. These are three to five inch wide, foot deep trenches. Turn a corner, and poof, trail turns to trench! If you don’t go head over heels, your feet slide into a bone crunching rut.

So what is the answer? I suggest the San Juan Trail be allowed a break from mountain bikers. Call it a furlough, a hiatus, a recovery! Just some time off from the whirling dervishes. After all, aren’t there hundreds of other trails to ride out there? During this time I think some serious work should be done by the US Forest Service and California Parks and Recreation to determine how to keep trials like this from getting mutilated. Maybe they should rotate the use by mountain bikers of single track trails like San Juan to every other year. Then, maybe, they would have time to heal. Then again, maybe they’ll never have the time to heal.

A Good Day on the Dirt

Today marked my first “long” run on trail this season, and it was good to have company! I was joined by the original Elvis Jeff P. and ultra veteran Sena H. We kicked off the run at 7 a.m. under a clear blue (and warming) sky. What a day! The California Wildflowers are definitely on the rise, beckoned no doubt by the radiating sun over our heads.



We ran the from the ocean up the El Moro trail to the Laguna Nix Nature Center, back out, then down to the Laguna Canyon Ranger Station, and then up to Top of the World via the ever intimidating “Stair Step” trail. This was some good climbing folks.



I ended the day at 32 miles. Jeff P, training for the Miwok 100k in May, took it out for 30 miles (right Jeff?) and Sena, training for the Pasadena Marathon put down 20. Thanks for the great run Jeff and Sena!

Western States -- 120 days and counting...

Today I looked down at my watch (which I set to countdown mode) and realized there is only 120 days to go to WS 100. Yo mama! It seems like yesterday when I blogged “I’m In” and proceeded to explain the absurdity of NOT entering this year.

As Kelly said, “June will be here before you know it”. Well, here it comes! I’m frankly very excited to be where I am right now. Training is going well. I have no lingering injuries (knock on wood) and I am looking forward to some hard but fun training ahead of me. Variation baby! Hills, fartleks, tempos, strides, LSDs (long slow distance), more base, race, drills, race again, more base, more LSDs. Bring it on! Did you notice no intervals? I’m still debating that one. I have to consult with the work of endurance gurus Maffetone and Lydiard. Rest assured, I’ll also be consulting my aging anatomy along the way.

Even though what happens between now and June 26th is up for grabs, it's nice to know I’ve been down this road before, despite not making it to the end destination. That is ok though, because, as Ursula LeGuin so poignantly said, it is good to have an end to journey towards; but it is the journey that matters in the end.

Keep on the journey folks!

Munro Trail, Lanai

Just a few images from the Munro Trail on Lanai. Lanai is among the smaller islands in the Hawaiian chain. Total population: 3,192. Total runners seen on trial: 0. Maui and Molokai are in the background.

Fartleking on my 46th!

I awoke today on the great island of Oahu to celebrate my 46th birthday with family. Wow, what a change in climate! Going from 50 degrees and constant rain (and hail yesterday) in California to 80 degrees and sunny is what I'm talking about!

I stepped outside this morning for a 10 mile run. Unlike the past 6 weeks, this week marks an introduction to fartleking or speed play to help me transition from exclusive slow aerobic work I've been doing to more varied training. I'll be doing these workouts a couple of times per week for the next month or more.

I ran along Kahala Drive from Kahala Beach past Diamond Head to Kapi'olani Park, surging up the hill, down the hill, along the road, through the park, fast to slow and back again. I stopped at 24 Hour fitness at the half way point to hammer out 2x25 curls, tri extensions, and a few other weight lifting exercises. From there I was back on my feet, running fast and slow, over the hill and for just a moment, I stood still to glance across the Pacific Ocean on top of the cliff at Diamond Head. Awesome! Am I really 46? I don't feel like it today!

First Race this Season -- Sycamore Canyon 50k

I finally pulled the trigger and signed up for my first race this season -- the Sycamore Canyon 50k at the western edge of the Santa Monica Mountains. Total elevation gain and loss is 8,055’ so this should be a good primer for the big show coming in June. Unless something comes up I’m also planning on running Leona Divide 50 mile and at least one other 50 mile “prep” race in May. I guess this means it’s time to start getting serious again. No more relaxing weekends! I just hope the rain subsides in the coming weeks so I can get back out on those trails!